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6 Cards in this Set
- Front
- Back
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identify appropriate food choices to include or exclude from both lacto-ovo-vegetarian and vegan diets. |
Lacto-ovo-vegatrians excludes meat and seafood. Vegans exclude any animal products: eggs & dairy, in addition to meat and seafood.
They often include the following as substitutes: cooked beans, peas, lentils, tofu, nuts, seeds, and nut butters. Soy milk can replace dairy for vegans. Other sources of calcium include: calcium-fortified fruit juice figs bok choy, broccoli, collards, Chinese cabbage, kale, or mustard greensalmonds cooked soybeans, including tofu |
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discuss health benefits of vegetarian and vegan diets. |
Though there could be confounding variables, people who eat relatively high amounts of red meat or processed meat have a raised risk of developing cancer, particularly colon cancer, in comparison to people who eat relatively little meat. A diet rich in vegetables will contain not only plenty of fibre, but also a lot of vitamin C, carotenoids, folate, and potassium. Vegetables and legumes are often nutrient dense and contain fewer calories than meat. Calorie control is important in keeping weight within a healthy range, reducing risk of diabetes, heart disease and some cancers. |
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discuss nutrients that may be inadequate in lacto-ovo-vegetarian or vegan diets, and suggest solutions to address these inadequacies. |
Calcium:Soy milk can replace dairy for vegans. Other sources of calcium include:calcium-fortified fruit juice figs bok choy, broccoli, collards, Chinese cabbage, kale, or mustard greensalmonds cooked soybeans, including tofu Vitamin D - Supplement recommend if vegan is not gettting 500ml of fortified soy milk/day. |
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discuss life cycle stages where a vegetarian or vegan diet may not meet nutrient needs. |
Animal protein is the most digestible and provides the essential amino acids that are are most accessible by the body, though soy protein is close behind. Iron, zinc & B12 are also abundant in meat and needed in everyone, but especially in pregnant women, infants, children and adolescents. A vegan diet may not support the needs of pregnant or breastfeeding women as the vitamin B12, vitamin D, calcium, iron, and zinc & protein may be difficult to get enough of without any animal products. Seniors and those facing illness may benefit from the palatability of meat and it is a source of concentrated nutrients. |
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list the health consequences associated with excess alcohol consumption, and discuss health benefits associated with moderate alcohol consumption. |
Consequences of excess: accidents and violence; cirrhosis of liver; hypertension (and therefore stroke); cancer of throat, esophagus & breast; osteoperosis; FASD
Benefits of moderate consumption: In those aged 60+, 0.5- 1 drink a day for women, or 1-2 drinks per day for men may decrease the risk of death from coronary heart disease. Hypertension, gallstones, type 2 diabetes, and impotence may also have reduced risk with moderate alcohol consumption. For youth, the risks outweigh the benefits of even moderate drinking. |
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identify significant dietary sources of caffeine, and discuss the effect of caffeine on health. |
Sources: coffee, tea, cola, iced tea, chocolate
Health effects: caffeine is a stimulant. As such, it increases the respiratory rate, heart rate, blood pressure, and secretion of stress and other hormones. A moderate dose of caffeine may speed up metabolic energy expenditures for several hours, and it stimulates the digestive tract, promoting efficient elimination. Because caffeine is a diuretic, it promotes some water loss from the body as well. It's effects include inducing wakefulness, improving concentration and mental functioning. Can cause insomnia when consumed too late in the day. Withdrawal symptoms occur when regular use is ceased. |
